Deadlift
Spend 15 minutes working up to a heavy, good quality 3 reps

2 Minute AMRAP:
KB Sumo Deadlift High Pulls (60/45)
*Rest 2 minutes
2 Minute AMRAP:
Sit-ups
*Rest 2 minutes
2 Minute AMRAP:
Double Unders

“Karen”
150 Wall Ball Shots (20/14)

Core Superset
2 Rounds of:
1 minute Plank Hold, any style
1 minute Bar Hold, any style

Complete 4 Rounds for Time:
14 KB Swings (50/35)
100 meter KB Carry* (50/35)
200 meter Run
200 meter Row
*Alternate doing a suitcase carry & a goblet carry each round.

8 Minute EMOM:
Snatch Grip Deadlift + Hang Power Snatch
*Work up to WOD weight or beyond.

21-15-9
Power Snatches (115/75)
Box Jumps (24/20)

12 Minute AMRAP:
2 Rounds of:
50 ft. Db Walking Lunge (50/35)
16 Toes to Bar
8 Db Power Cleans (50/35)
Then, 2 Rounds of:
50 ft. Db Walking Lunge
16 Bar Muscle-ups
8 Db Power Cleans
*Continue alternating between TTB and Bar MU every 2 rounds until time is up.
(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
“Stevie”
Complete for Time:
31 KB Swings (70/50)
31 Wall Ball Shots (20/14)
31 Overhead Squats (95/65)
31 Burpees
31 Lunges
31 Push Jerks (95/65)
31 Knees to Elbows
31 Box Jumps (24/20)
31 Hang Power Cleans (95/65)
31 Sit-ups
31 Double Unders
31 Deadlifts (185/135)

Community WOD (10:00a)
20 Minute EMOM, working for 30 seconds and resting for 30 seconds:
Station #1: KB Swings
Station #2: Wall Ball Shots
Station #3: Sit-ups
Station #4: Jump Rope Doubles/Singles
Station #5: Burpees

6 x 500 meter Descending Row Intervals + Ring Push-up Ladder
*Choose an interval send-off: 3:00, 2:30 or 2:00 for the intervals. The goal is to decrease the row time within each interval. In the recovery time of equal length, complete the push-ups reps.
Ring Push-up Ladder:
12, 10, 8, 6, 4, 2

Snatch High Pulls
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)

Complete 4 Rounds for Quality of:
10 DB Bench Press
10 DB Bent-over Row

Complete for Time:
30 Overhead Plate Walking Lunges (45/25)
30 Knees to Elbows
30 Sit-ups
30 Calorie Row
30 Sit-ups
30 Knees to Elbows
30 Overhead Plate Walking Lunges

Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Hollow Rock Hold
Superman Hold

3 Rounds of 1:1 for Max Reps:
Pull-ups
Box Jumps (24/20)
Burpees